Hertz year log

Pyroclasm wrote: Too soon. The clomid is only just out of your system and your test levels are expected to drop hard when this happens. Your main focus should be to keep anabolic and to increase testosterone levels. You need lots of calories and carbohydrates, water, intense training and plenty of rest.

You should count those calories yes.

^^^ give it another month

Damn! Oky no worries just so exited! Is the diet good? Can I save it like that for when I am ready?

A bit too excited there bud. Calm down and don't put the cart infront of the horse. IN the mean time we can discuss your diet so that by the time you are ready you have done all the fine combing. The diet looks good in terms of structure and the foods you are eating. Two critical errors there:
1) Your protein is too high. This will keep you out of ketosis as any leftover protein will be converted to glucose by the body.
2) Your calories are too high. What value did you get for your BMR?

I did everything through the app but just calculated myself and got
66+(13.7×76.5)+(5×182)
−(6.8×22)
=1,874.45cals× 1, 55= 2,905.3975 and taking 20% of this gives us 2,324.318cals

Correct me if I am wrong

I get 1800 cals using your stats. Then multply with 1.4 cause 1.55 is BS. This gives 2520 maintenance. Minus 25% gives +-1900 cals.

Add: For protein requirement, body weight (kg) x1.5 from pure sources. And absolute max protein from all sources is bodyweight x2. The rest should all come from fats.

Oky thanks thats perfect I'll get to work tonight

Pyro why do you say 1,55 is bs is it to high or because ofvhis activity ?

The number is simply too high. Nothing to do with Hertzzz.

Oky so here's what I came up with please judge...

Breakfast
5 whole eggs scrambled in coconut oil
4ml flaxseed oil
Multivitamin
Cup lipton green tea no sugar

Snack
50g Macadamia nuts

Tea time
120g hake medallions
75g Broccoli/spinach/greenbeans

Snack
20g cheddar cheese

Lunch
100g chicken breast fillet
75g Broccoli / spinach/ green beans
3ml flaxsees oil

Snack
45g shoulder bacon

Post workout
Bssa whey isolate 20g
Muscle Works Superior whey 30g
3ml flaxseed oil

Before bed 25g Macadamia nuts




ns

No green beans, but spinach and broccoli is 100s. Why not add some butter and cheese so the veg tastes great? There is no need to supplement with flaxseed oil as you will get plenty of fats from your diet. No caffeine for the first two weeks but thereafter go crazy with the green tea.

How many calories and Macros of the diet?

Make sure your multivitamin does not contain sugar. Are you 100% sure the Muscleworks whey is legit?

Why no green beans?
I can't confirm 100% about the Muscle works, only from what the label says but have use them from when I started working out and did ask once on this forum about it and nate40 said it's pretty much like nutritech but if better I can always just down 35g of the BSSA.
Makros
Fat: 127, 73
Carbs: 31.10 total minus about 15g fibre from the nuts and greens
Protein: 136, 49
Total cal: 1828 with the flaxseed oil

Green beans are fine I looked into it and I think I have a different definition of green beans than what you have in South Africa. Your macros look good and the calories are right. Your meals are very small though. 25g of Macadamia nuts is one hand ful then you are done. And 45g shoulder bacon is two bites. Nothing wrong with having so many meals, but if you find it more practical to add some meals and snacks together then you go ahead. You will see what I mean once you start your diet. Also very important not to have a cheat meal. For at least the first four weeks. You need your body to firmly establish deep ketosis before you have carbs. I wouldn't have a cheat meal at all if you can hold out as this works the best.

So update
I have been on this diet now 5 and half weeks, first 3 weeks went without cheat meal but then had a birthday and just had to have piece of cake lol... but since then no cheat meal yet till date.
First week was for me horrible with no energy and was hungry at nights so started to workout only 3 times a week weights and then cardio between each weight training day.
Till date have lost about 4 kg in weight and dropped maybe 1, 5% bf, it feels slow or is it average? And it is going slower so decided to start cycling to work from home it is 9km so 18 km each day been doing it for a week now and I am going to continue it and see if I can speed it up a little bit.
Or is there a other protocol that I should follow or a change in diet?
Also looked at the everything you need to know about clen and it seems good should I maybe look at a clen cycle?
Would really like to get down to 11-10% body fat for december.

Thanks guys

Pyroclasm wrote: No caffeine for the first two weeks but thereafter go crazy with the green tea

Only saw this now.

Pyro why no caffeine for the first two weeks? I thought it is a good stimulant to get metabolism up.

CycloTrpTyr wrote:
Only saw this now.

Pyro why no caffeine for the first two weeks? I thought it is a good stimulant to get metabolism up.

Ignore. Found the answer in the Keto sticky.